Christie RD

Christie RD Nutrition counseling

When produce is in season, it’s at the peak of freshness, inexpensive, and worth grabbing on your next grocery run. Be ...
06/03/2026

When produce is in season, it’s at the peak of freshness, inexpensive, and worth grabbing on your next grocery run.

Be sure to pick up these top 5 favorites: berries, cucumbers, leafy greens, cherries, and peas!

🍓 Berries: These little jewels are antioxidant powerhouses, perfect for helping out your immune system and keeping your skin glowing. Add them to your morning yogurt, oatmeal, or enjoy a refreshing berry smoothie. They're also great in salads for a sweet touch!

🥒 Cucumbers: Stay hydrated and refreshed with cucumbers this summer. They are low in calories but rich in vital nutrients like vitamin K and magnesium. Slice them up for a quick snack with hummus, toss them into a cold water jug for a subtle flavor, or mix them into salads for a crisp texture.

🥬 Leafy Greens: From spinach to kale, these greens are loaded with vitamins A, C, and K, and minerals like iron and calcium. Whip up a green smoothie, use them as a salad base, or sauté them with garlic for a healthy side dish.

🍒 Cherries: Sweet or tart, cherries are rich in antioxidants and are great for your heart. They make a perfect snack, a flavorful topping for desserts, or a colorful addition to any fruit salad.

🫛 Peas: These sweet pods are high in protein and fiber, making them excellent for your digestive health. Mix peas into pasta dishes, add them to rice for a touch of sweetness, or blend them into a vibrant green pea soup.

Eating seasonally is a delicious way to support your health. So, head to your local market, pick up these seasonal delights, and start experimenting in your kitchen today! 👩‍🍳

Come escape with us to the Mediterranean and find out why, amidst all the popular diet trends, this lifestyle plan has s...
06/02/2026

Come escape with us to the Mediterranean and find out why, amidst all the popular diet trends, this lifestyle plan has stood the test of time. Learn the health benefits, the guidelines, and how to incorporate the plan into your daily living. Your body will thank you!

Classes are covered by most insurance companies with no cost to you.

To register - https://christierd.intakeq.com/booking?locationId=24

Happy Monday!!
06/01/2026

Happy Monday!!

Why it matters:1) Helps keep you full longer2) Supports muscle maintenance (especially important during weight loss)3) S...
05/29/2026

Why it matters:

1) Helps keep you full longer
2) Supports muscle maintenance (especially important during weight loss)
3) Stabilizes blood sugar and energy levels

Easy ways to apply it today:

1) Add Greek yogurt or cottage cheese to breakfast
2) Include beans, lentils, or tofu in meals
3) Choose higher-protein snacks (protein shakes, edamame, tuna packets)

👉 Then fill in the rest of your plate with fiber-rich carbs and healthy fats.

Follow us for more tips!

These burgers are ready in less than 30 minutes. Low cholesterol. Source of calcium, iron and potassium. Ok in fat, sod...
05/28/2026

These burgers are ready in less than 30 minutes. Low cholesterol. Source of calcium, iron and potassium. Ok in fat, sodium, carbs and fiber.

Ingredients
2 large portobello mushrooms, gills removed (6 ounces)
3 Tbs olive oil
1 cup onion, diced
1 clove garlic, minced
1 lb lean ground beef, grass-fed can also use ground turkey, venison or lamb
1 Tbs mustard optional
5 whole wheat buns
1 tomato, sliced
5 romaine leaves

Directions
Prep
1. Preheat grill to medium heat. Grease grill with 1 tablespoon olive oil using a paper towel or pastry brush

Make
1. Place the mushrooms on a cutting board, and carefully remove mushroom stems with a paring knife. Scrape out the inside portion (gills), and place the mushrooms into a food processor and pulse until puréed. Place the puréed mushrooms onto a paper towel to remove any excess moisture, and set aside.

2. In a medium size cooking skillet over medium-high heat, add 2 teaspoons olive oil, onions, and garlic. Sauté until soft.

3. Add mushrooms and sauté for 5 minutes, or until golden brown. Remove from heat and place into a medium size mixing bowl to cool, about 5 minutes.

4. Mix in ground beef, Dijon mustard, and salt to the mushroom mixture, and combine with a spatula

5. Divide evenly into 5 lightly packed balls. Using clean hands, gently flatten the balls into patties approximately ¾ inch thick and 4 inches in diameter.

6. Place burgers on a preheated grill or grill pan and cook burgers over medium heat for approximately 5 minutes on each side, or until the internal temperature is 160°F or desired doneness. Serve with desired toppings.

*Sautéing mushrooms before adding them to the ground meat enhances the flavor of the mushrooms, however, if you are short on time, it is not a necessary step.

05/27/2026

This will shift your thinking about cabbage from something you tolerate to something you crave.

👩🏽‍🍳 Then I started cooking it in a way that changed everything!

This recipe has:

🥓 Crispy turkey bacon

🥬 Warm, tender cabbage

🥕 Shredded carrots for color

🍏 A Granny Smith apple for that unexpected fresh crunch

💛 And a little Dijon mustard and apple cider vinegar to tie it all together

And Oh My Goodness, this dish is something that tastes way more impressive than the ingredient list suggests.

It takes one skillet, about 20 minutes, and ingredients that cost next to nothing. 💸

Warm Cabbage Salad with Bacon

Ingredients
2 lb cabbage, shredded
1 apple, Granny Smith, shredded
1/2 onion, sliced
2 cloves garlic, minced
2 carrots, peeled and shredded
6 slices turkey bacon, cut into 1 inch pieces
2 Tbs olive oil
salt, to taste
black pepper, to taste
3 Tbs apple cider vinegar
1 tsp Dijon mustard

Directions
Prep
1. Shred the cabbage using the shredding blade of a food processor or chef's knife [or purchase pre-shredded].

2. Shred apple and carrots using box grater.

3. Slice onion and mince garlic.

4. Chop bacon.

Make
1. In a large non-stick skillet [ceramic preferred] over medium heat, cook bacon until crispy. Set pieces aside on paper towels to drain excess fat.

2. Turn the heat back to medium and add 1 tablespoon of oil. Sauté onion until it begins to soften. Add garlic, cabbage, apple, and carrots and stir. Season with salt and pepper.

3. Whisk together the remaining tablespoon of olive oil with vinegar and Dijon mustard. Add to pan and cover. Reduce heat to low and simmer until vegetables are tender, approximately 3 more minutes.

4. Sprinkle with cooked bacon bits and serve warm.

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Have you tried these? They're a great little snack when you want something sweet. They are organic. Have protein and fib...
05/26/2026

Have you tried these? They're a great little snack when you want something sweet. They are organic. Have protein and fiber and are low in sodium. Great for school lunch or your desk drawer.

Consider this dessert for your picnic today. Frozen Berry Yogurt BarkIngredients6 strawberries, hulled and sliced1 cup r...
05/25/2026

Consider this dessert for your picnic today.

Frozen Berry Yogurt Bark

Ingredients
6 strawberries, hulled and sliced
1 cup raspberries, halved
1/4 cup pecans, raw, crushed
1/2 cup blueberries
2 cup Greek yogurt, full-fat
1 Tbs maple syrup
salt, to taste

Directions
Prep
1. Line a shallow baking pan with parchment paper.

2. Slice strawberries, halve raspberries and crush pecans.

3. Whisk together yogurt, maple syrup, and a pinch of salt.

Make
1. Spread the yogurt over the parchment paper in the baking pan.

2. Cover with berries and sprinkle with crushed pecans.

3. Place in the freezer for at least 3-4 hours to firm.

4. Remove from the freezer and break into pieces using a chef's knife.

05/21/2026

Struggling with Perimenopause or Menopause Symptoms? 🔥

Nutrition Can Help! 🛟

Your diet is an important part of managing symptoms like hot flashes, mood swings, and fatigue.

💥 Be sure to save this post for later, because you'll want a reminder of which 4 foods (and the yummy recipe) can help to manage your symptoms.

🐟 Fatty Fish: High in omega-3 fatty acids, which may help decrease menopausal symptoms.

🥬 Leafy Greens: Rich in calcium, magnesium, and vitamin K, which support bone health as estrogen levels decline.

🌾 Whole Grains: They can help regulate blood sugar levels and improve energy during menopause.

🥜 Nuts and Seeds: They provide healthy fats, protein, and phytoestrogens that support hormone regulation.

Try making our delicious Triple Seed triple-crusted salmon recipe!

It has fatty fish and nuts/seeds. Serve on a bed of greens with a side of quinoa and you've checked all the boxes! ✅

Here's how to make it ⬇️

Ingredients:

1️⃣ 1 1/2 lb salmon, cut into portions
2️⃣ 1 Tbsp black sesame seeds (or white sesame seeds)
3️⃣ 3 Tbsp sunflower seeds, raw
4️⃣ 1 Tbsp h**p seeds (h**p hearts)

And of course, salt to taste. 🧂

✅ Rinse and pat salmon dry. Slice into portions [recommended 4-6 oz. per portion]

✅ Preheat oven to 375° F and line a baking sheet with parchment paper.

✅ In a small bowl, mix seeds and salt. Place seed mixture on a plate.

✅ Press the flesh side of the salmon into the mixture and place it on a parchment-lined baking sheet. Repeat with all fillets.

✅ Place the baking sheet in the middle of the oven and bake until salmon is cooked through [internal temperature should reach 145° F]. Cooking time will depend on the thickness of the fish.

✅ Serve atop greens with a side of vegetables.

💡 Meal Prep Tip: Make extra portions for quick, nutrient-packed meals later!

Contact us at https://christierd.com/contact/. We can help.

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27410

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